WOD

Friday Open Gym: 8:30am-11am & 4pm-7pm
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Assault Bike Calories
Push Ups
V-Ups
Double Unders

40-30-20-10 Reps of Each:
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Sand Bag Ground to Shoulder10 @AHAP
Weighted Push Up-15-20 Reps
Sled Push(185#-M/135#-W)

x4 Rounds:
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C2B Pull Up-10
Front Squat-10(165#-M/115#-W)
Lateral Burpee-10

x4 Rounds, Then,

Swings(A)70#-M/53#-W) 30-20-10 Reps
400M Run  

AFAP:
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